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  6. Porridge vs. Sweet roll

Porridge vs. Sweet roll — In-Depth Nutrition Comparison

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How are porridge and sweet roll different?

  • Porridge is higher in iron; however, sweet roll is richer in selenium, vitamin B1, vitamin B2, folate, vitamin E, and manganese.
  • Daily need coverage for iron for porridge is 27% higher.
  • Porridge has less sodium.
  • Sweet roll has a lower glycemic index (40) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Sweet rolls, cinnamon, commercially prepared with raisins are the varieties used in this article.

Infographic

Porridge vs Sweet roll infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more CalciumCalcium +20.8%
Contains more IronIron +133.8%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +593.8%
Contains more CopperCopper +120%
Contains more ZincZinc +353.8%
Contains more PhosphorusPhosphorus +406.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +507.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9850%
Contains more Vitamin B1Vitamin B1 +489.1%
Contains more Vitamin B2Vitamin B2 +960%
Contains more Vitamin B3Vitamin B3 +358.5%
Contains more Vitamin B5Vitamin B5 +471.8%
Contains more Vitamin B6Vitamin B6 +723.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Sweet roll DV% diff.
Polyunsaturated fat 0.114g 7.473g 49%
Iron 3.74mg 1.6mg 27%
Selenium 2.8µg 17µg 26%
Fats 0.21g 16.4g 25%
Vitamin B1 0.055mg 0.324mg 22%
Cholesterol 0mg 66mg 22%
Vitamin B2 0.025mg 0.265mg 18%
Calories 50kcal 372kcal 16%
Folate 12µg 72µg 15%
Saturated fat 0.033g 3.079g 14%
Manganese 0mg 0.3mg 13%
Vitamin E 0.02mg 1.99mg 13%
Carbs 10.52g 50.9g 13%
Sodium 6mg 304mg 13%
Vitamin B3 0.52mg 2.384mg 12%
Monounsaturated fat 0.028g 4.797g 12%
Protein 1.44g 6.2g 10%
Phosphorus 15mg 76mg 9%
Choline 41.3mg 8%
Fiber 0.5g 2.4g 8%
Vitamin A 0µg 62µg 7%
Vitamin B5 0.071mg 0.406mg 7%
Vitamin B6 0.013mg 0.107mg 7%
Vitamin B12 0µg 0.14µg 6%
Copper 0.04mg 0.088mg 5%
Zinc 0.13mg 0.59mg 4%
Vitamin K 0.1µg 4.4µg 4%
Potassium 16mg 111mg 3%
Magnesium 5mg 17mg 3%
Vitamin C 0mg 2mg 2%
Calcium 87mg 72mg 2%
Net carbs 10.02g 48.5g N/A
Sugar 0.03g 31.73g N/A
Tryptophan 0.02mg 0.074mg 0%
Threonine 0.045mg 0.211mg 0%
Isoleucine 0.063mg 0.259mg 0%
Leucine 0.11mg 0.458mg 0%
Lysine 0.037mg 0.243mg 0%
Methionine 0.027mg 0.117mg 0%
Phenylalanine 0.078mg 0.3mg 0%
Valine 0.07mg 0.291mg 0%
Histidine 0.033mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +253.3%
Contains more ProteinProtein +330.6%
Contains more FatsFats +7709.5%
Contains more CarbsCarbs +383.8%
Contains more OtherOther +672.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +17032.1%
Contains more Poly. FatPolyunsaturated fat +6455.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.